Makaʻu i ke alo ʻana i kou mau makaʻu? A laila e kamaʻilio kākou e pili ana i ka Exposure Therapy!

Ke manaʻo nei ʻoe i kekahi manawa i kahi makaʻu ʻē i kekahi mea? Malia paha he kiʻekiʻe, he nananana, a he lehulehu paha. Ma muli o kēia makaʻu, pale paha ʻoe i kēlā mau mea, kēlā mau wahi, a me kēlā mau kūlana. ʻOiai paha e like kēia pale ʻana me he mea lā he hōʻoluʻolu no ka manawa pōkole, ʻo ka mea e hana maoli nei, ʻo ia ka piʻi ʻana o kou makaʻu i ka hala ʻana o ka manawa. Pehea ka paʻakikī o ke ola ʻana i kou ola e pale ana i nā mea he nui ma kēia ʻano? Akā, mai hopohopo, aia kahi lāʻau lapaʻau kūpono loa e hiki ke kōkua iā ʻoe e lanakila ma luna o kēia kūlana. ʻO ia ka mea a mākou e kapa nei ʻo Exposure Therapy .

I ka ʻōlelo maʻalahi, he aha ka Exposure Therapy?

ʻO ka Exposure Therapy kahi ʻano psychotherapy e pili ana i ka hōʻike mālie ʻana iā ʻoe iho i ka hanana, ke kūlana, a i ʻole ke kūlana i makaʻu ʻia ma kahi palekana a i kāohi ʻia . He ʻano therapy ia e hāʻule ana ma lalo o ka māhele o Cognitive Behavioral Therapy.

E noʻonoʻo i kēia ʻano. ʻAʻole ʻoe e haʻi aku i kahi mea makaʻu i ka wai e lele koke i loko o ka hohonu, ʻeā? ʻO ka mea mua, e ʻae ʻoe iā lākou e kau i ko lākou mau wāwae i loko o ka wai. A laila e kōkua lākou iā lākou e iho i lalo i ko lākou pūhaka. A laila wale nō e aʻo mālie ai lākou e ʻauʻau. Pēlā nō ka Exposure Therapy. E kōkua kāu therapist iā ʻoe e kū i kou makaʻu i kēlā me kēia ʻanuʻu, ma ke ʻano hiki iā ʻoe ke lawelawe.

ʻO ka pahuhopu nui o kēia, ʻo ia ke aʻo hou i kou lolo ʻaʻole ia he mea weliweli e like me kou manaʻo. Ke pale aku ʻoe i nā mea āu e makaʻu ai, manaʻo kou lolo, "ʻAe, ua palekana wau no ka mea ua pale aku au iā ia. ʻO ia hoʻi, he mea weliweli ia." Akā i loko o kēia lāʻau lapaʻau, ke kū ʻoe i kēlā mea a ʻaʻole ia e hōʻeha iā ʻoe, e aʻo mālie kou lolo ʻaʻohe pono e makaʻu iā ia.

He aha nā kūlana e kōkua ai kēia lāʻau lapaʻau?

He lāʻau lapaʻau kūpono loa ka exposure therapy no nā pilikia olakino noʻonoʻo he nui, ʻoiai nā mea e pili ana i ka makaʻu a me ka hopohopo.

He aha nā ʻano hana nui o ka Exposure Therapy?

Aia kekahi mau ʻano hana like ʻole no ka hana ʻana i kēia lāʻau lapaʻau. E koho ke kauka lapaʻau i ke ʻano kūpono loa ma muli o kou kūlana a me kou mau makemake.

1. Hōʻike ʻia ma Vivo

ʻO kēia ke ʻano hana maʻamau. ʻO ke ʻano o 'In vivo' "ma ke ola maoli." Pili kēia i ke kū ʻana i ka mea, hanana, a i ʻole kahi āu e makaʻu maoli nei.

• Eia kekahi laʻana: Inā makaʻu ʻoe i nā ʻīlio, e nānā mua ʻoe a me kāu mea lapaʻau i kahi ʻīlio mai kahi mamao aku. A laila e neʻe iki aʻe. I ka hālāwai aʻe, e hoʻāʻo paha e hamo i kahi ʻīlio. Hana ʻia kēia i kēlā me kēia ʻanuʻu.

2. Hōʻike Manaʻo

I kekahi manawa he mea paʻakikī loa ke alo i nā mea āu e makaʻu nei. No ka laʻana, i ka PTSD, ʻaʻole hiki iā ʻoe ke ola hou i ka hanana traumatic āu i ʻike ai. ʻO ia ka manawa e hoʻohana ʻia ai kēia ʻano hana.

• Laʻana: Maanei, ke noi aku nei ke kauka lapaʻau iā ʻoe e noʻonoʻo pono i ka hanana a i ʻole ka hoʻomanaʻo āu e makaʻu nei. Ke noi aku nei lākou iā ʻoe e kamaʻilio e pili ana i ka hanana. Ke noi aku nei lākou iā ʻoe e hoʻomanaʻo i nā manaʻo, nā ʻala, a me nā leo āu i manaʻo ai i kēlā manawa. No ka mea, hana ʻia kēia ma kahi lumi palekana, hiki iā ʻoe ke hoʻomaʻamaʻa i ke alo ʻana i ka makaʻu e hele mai me kēlā hoʻomanaʻo.

3. Hōʻike ʻana i ka ʻoiaʻiʻo maoli

He ʻano hana kēia e hoʻohana ana i kahi ʻenehana holomua. Ua hana ʻia ʻoe e makaʻu ma o kahi headset `Virtual Reality (VR)`.

• Eia kekahi laʻana: No kekahi kanaka me ka makaʻu i ka lele ʻana (aerophobia), hiki ke hoʻohana ʻia ka ʻenehana VR e hāʻawi iā lākou i ka ʻike o ka noho ʻana i loko o kahi mokulele a lele aku, me ka ʻole o ka holo ʻana i luna. Manaʻo kēia me he mea maoli lā, akā aia ʻoe i loko o ka palekana o ka lumi o ka mea hoʻōla.

4. Ka Hōʻike Interoceptive

He ʻano ʻokoʻa iki kēia. ʻAʻole makaʻu kekahi poʻe i kekahi mea o waho, akā, i nā manaʻo e puka mai ana mai loko mai o ko lākou kino ke makaʻu lākou. ʻO ia hoʻi, ʻo ko lākou puʻuwai e kuʻi wikiwiki ana, ko lākou hanu e like me ka ʻū ʻana, ko lākou hou ʻana. Makaʻu kēia poʻe e loaʻa iā lākou kahi 'Panic Attack' a make.

• Laʻana: Maanei, hoʻoulu ka mea hoʻōla i nā manaʻo i loko o kou kino me ka manaʻo a me ka palekana. No ka laʻana, e haʻi paha lākou iā ʻoe e holo i kahi ala a hoʻonui i kou puʻuwai. A i ʻole e hoʻolilo paha lākou iā ʻoe e like me ʻoe e hanu ana ma o kahi ʻōmole. A laila e aʻo ʻoe ʻaʻole kēia mau manaʻo kino, ʻoiai he mea ʻoluʻolu ʻole.

Aia kekahi mau ʻano ma muli o ke ʻano o ka hoʻolālā ʻana o ka lāʻau.

Hiki ke puʻunaue ʻia kēia hana i kekahi mau ʻāpana ma muli o ka wikiwiki a me ke kaʻina hana e hoʻokō ʻia ai nā ʻano hana i luna.

• Hōʻike Kūlana: ʻO kēia ka mea i hoʻohana pinepine ʻia. Maanei ʻoe e hana ai i kahi papa inoa o nā mea āu e makaʻu ai, mai ka mea weliweli ʻole a hiki i ka mea weliweli loa. E kapa kākou i kēia he "alapiʻi makaʻu." A laila, e hoʻomaka ana ma lalo o ke alapiʻi, ʻo ia ka mea weliweli ʻole, e neʻe mālie ʻoe i luna. Ma hope wale nō o kou lanakila ʻana i hoʻokahi ʻanuʻu e neʻe ai ʻoe i ka ʻanuʻu aʻe.
• Ka Waikahe ʻana: Pili kēia i ke alo koke ʻana i ka makaʻu kiʻekiʻe loa, ka mea āu e makaʻu nui ai. ʻOiai he ʻano hana kēia e hāʻawi ana i nā hopena wikiwiki loa, ʻaʻole kūpono ia no nā mea āpau. Hiki ke paʻakikī loa kēia. Pono e hana ʻia kēia ma lalo o ka nānā ʻana a kahi mea lapaʻau akamai.
• Ke kū nei me nā ʻano hana hōʻoluʻolu (Systematic Desensitization):ʻO ka mea e hana ʻia ma ʻaneʻi, ʻo ia ke hoʻomaʻamaʻa ʻana i nā ʻano hana e kōkua iā ʻoe e mālie i ka wā e kū nei ʻoe i ka makaʻu. Eia kekahi laʻana, e aʻo ʻia ʻoe pehea e hanu hohonu ai a pehea e hoʻomaha ai i kou mau ʻiʻo. A laila, ke manaʻo ʻoe ua makaʻu, e aʻo ʻoe e hoʻohana i kēlā mau ʻano hana e kāohi i kou hopohopo.

Pehea e hana ʻia ai kēia kaʻina hana lapaʻau?

ʻO ka mea mua, e hui pū ʻoe a me kāu mea hoʻoponopono e kamaʻilio maikaʻi e pili ana i kou mau makaʻu a pehea lākou e hoʻopilikia ai i kou ola. ʻO ka hana mua, ʻo ia ke loaʻa i kou hilinaʻi a hoʻolilo iā ʻoe i mea palekana.

A laila, hui pū ʻolua e hana i kahi hoʻolālā lapaʻau. Hana lākou i kahi mea e like me ke "alapiʻi makaʻu" a mākou i kamaʻilio ai ma mua. Hoʻonohonoho ʻoe i kou mau makaʻu mai ka 1 a i ka 10, a hoʻonohonoho iā lākou ma ke ʻano mai ka liʻiliʻi a i ka makaʻu loa.

ʻO ia ka manawa e hoʻomaka ai ka lāʻau lapaʻau maoli. Hoʻomaka ʻoe ma ka lalo o ke alapiʻi. ʻO ia hoʻi, ke kū nei ʻoe i kahi mea āu e makaʻu wale nei. I kēlā manawa, e piʻi mālie ana kou makaʻu a me kou hopohopo, e hōʻea i kahi kiʻekiʻe, a laila e emi mālie ana. Noho ʻoe ma laila a hiki i kou holo ʻole ʻana. Kōkua kāu mea lapaʻau iā ʻoe e kāohi i kou noʻonoʻo a mālie i kēlā manawa.

Ke ʻoluʻolu ʻoe i hoʻokahi ʻanuʻu, hiki iā ʻoe ke neʻe i ka ʻanuʻu aʻe i ka hālāwai aʻe. Ma kēia ʻano, e hana mālie ʻoe i kou ala i luna i ke alapiʻi. I kekahi manawa, hāʻawi paha ke kauka lapaʻau iā ʻoe i ka hana home e hana ma ka home.

Pehea ka lōʻihi o kēia?

ʻOkoʻa loa ka manawa e hana ai kēia mai kēlā kanaka a kēia kanaka. Aia ia i nā mea e like me ke koʻikoʻi o kou kūlana a me kou kūpaʻa i ka mālama ʻana. Manaʻo kekahi poʻe i kahi ʻokoʻa nui i loko o kekahi mau kau wale nō. Hiki i kekahi ke hala i kekahi mau mahina.

He lāʻau lapaʻau kūleʻa maoli anei kēia?

ʻAe, he mea kūpono loa ia. ʻOi loa aku no nā kūlana e like me Phobias. Ua ʻike ʻia e ka noiʻi ua holomua kēia ʻano hana ma mua o 90% o ka poʻe i hoʻopau i ka lāʻau lapaʻau. ʻO ia hoʻi, ʻeiwa mai loko mai o ka ʻumi o ka poʻe e loaʻa nā hopena maikaʻi! ʻOiai ʻo nā kūlana paʻakikī e like me PTSD a me OCD e koi paha i nā lāʻau lapaʻau ʻē aʻe, ʻo ka Exposure Therapy kahi ʻāpana koʻikoʻi a maikaʻi hoʻi o kēlā hoʻolālā lāʻau lapaʻau.

Aia kekahi pilikia i loko o kēia?

ʻOiaʻiʻo, hiki paha iā ʻoe ke manaʻo iki i ka ʻoluʻolu ʻole a me ke kaumaha i ka hoʻomaka ʻana o ka lāʻau lapaʻau no ka mea ke kū nei ʻoe i kou makaʻu nui loa āu i pale aku nei i kou ola a pau. He mea maʻamau kēlā.

Akā, e hoʻomanaʻo, he lāʻau palekana a maikaʻi loa kēia.ʻAʻole ʻoe e hana hoʻokahi ana i kēia. ʻO kāu mea hoʻōla he kanaka i hoʻomaʻamaʻa kūikawā ʻia no kēia. E noho pū ʻo ia me ʻoe i kēlā me kēia ʻanuʻu o ke ala, e kākoʻo ana iā ʻoe, a e pale ana iā ʻoe. No laila, ʻaʻohe kumu e makaʻu ai.

Āhea wau e kāhea aku ai i kaʻu kauka?

He mea maʻamau ka manaʻo ʻoluʻolu ʻole i ka wā o ka mālama ʻana. Akā inā manaʻo ʻoe e ʻoi aku ka ʻino o kāu mau hōʻailona, ​​a inā paha ʻoe e ʻike nei i ka makaʻu nui a i ʻole ka hopohopo, e hoʻomaopopo koke i kāu loea olakino noʻonoʻo.

Inā loaʻa iā ʻoe nā manaʻo e pepehi iā ʻoe iho a i ʻole nā ​​​​manaʻo e hōʻeha iā ʻoe iho, e ʻoluʻolu e hele koke i ka ʻOihana Pōpilikia (ETU) ma ka haukapila kokoke loa iā ʻoe.

Hiki ke paʻakikī ke noi ʻana i ke kōkua no kahi pilikia olakino noʻonoʻo, akā ʻo ia ka mea maikaʻi loa hiki iā ʻoe ke hana nou iho. He mea hana waiwai nui ka Exposure Therapy e hiki ke kōkua iā ʻoe e hoʻokuʻu iā ʻoe iho mai ka makaʻu e kaohi nei i kou ola a ola i kahi ola hauʻoli.